30-Day Sit-ups, Squats And Crunches Challenge

Taking up a 30-day fitness challenge is a great way to boost your regular routine and force even the most stubborn layers of body fat melt. As we all know, in order to get the best results possible, our bodies need to be surprised once in a while with a complete change in routine and intensity. And since fat burning can be most troublesome in the stomach, thigh and butt area for a lot of people, in this article we’d like to offer you the ideal challenge that will strengthen your core muscles and snap your lower body into shape in no time!

Sculpt a firm and lean body with the 30-day Core Challenge

The exercises:

#1. Sit-ups

Sit-ups work your abs like no other exercise. To perform them, lie flat on your back with knees slightly bent and lock your hands behind your head. While breathing out, lift your upper body until it creates a V-shape with your thighs. Hold for a second, then lower yourself back down.


The squat is the king of bodyweight exercises for a good reason – it literally hits every major muscle in your body, while helping you build a strong core and powerful legs. To perform it properly, stand with your feet shoulder width apart. First flex your knees and hips, then start sitting back with the hips while maintaining the back neutral. Continue lowering your body down until your thighs become parallel (or below parallel) to the floor. Keep your back straight and your head and chest up all throughout the movement.

#3. Crunches

Crunches are great for targeting the abs, obliques, hip flexors, glutes and thighs. To perform crunches, lie flat on your back with your knees bent at a 90-degree angle and feet flat on the ground. Place your hands on either side of your head without locking your fingers and keep the elbows in. As you exhale, squeeze your abdominal muscles and raise your shoulders off the ground while keeping your lower back on the floor. Hold the top position for a moment, concentrating on the contraction in the abs, then slowly return to the starting position.

The routine:

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DAY 10101025
DAY 11405065
DAY 12456070
DAY 13050505
DAY 14101010
DAY 15203020
DAY 16253045
DAY 17405070
DAY 19050505
DAY 20101025
DAY 21201535
DAY 22202555
DAY 23104055
DAY 24105065
DAY 25156065
DAY 26207085
DAY 28050505
DAY 29101025
DAY 30201535

No matter if you’re a couch potato or a regular gym-goer, taking up this 30-day challenge will help you get leaner and stronger without any need for additional equipment or boring, lengthy workouts, so don’t hesitate and begin right now!

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